Published 4:00 am, Sunday, January 6, 2002

Michelle Thompson of San Anselmo has won and lost battles with her weight at least four times during the past decade, dropping as much as 70 pounds -- only to gain much of it back after meeting her goal and losing the excitement of the challenge.

Unfortunately, Thompson's battle isn't unlike that of many whose New Year's resolutions include shedding pounds -- and keeping them off.

She's tried Jenny Craig and visited a pricey nutritionist in the past. But when she decided three weeks ago to once again confront her expanding waistline, she opted for the Internet. The tech-savvy graduate student already belongs to an online book club, and the idea of turning to the computer for information, support and inspiration seemed like a natural.

"I considered going to meetings in person, but I tend to not have a lot of time," said Thompson, who found what she was looking for in a free online community that is part of the Yahoo! Groups network.

Thompson is one of millions of Americans who are using the Web to help them slim down. According to data from Jupiter Media Metrix, the No. 2, 3 and 4 commercial health sites are all specifically geared to dieters, and they receive a total of more than five million hits per month.

Online dieting "is definitely here to stay," according to Jupiter analyst Stacey Rich. "It lends itself beautifully to the Internet in terms of being something you can do anytime, anywhere, and there's also anonymity -- no one has to know who you are."

There are now a vast number of dieting and weight loss sites out there, including major players such as EDiets and DietWatch, government-sponsored calorie counters, religious-themed weight loss programs, and homegrown support communities like the one Thompson discovered.

GOOD RESULTS

It might seem counterintuitive to sit in front of the computer and expect to lose weight, but researchers who've studied the phenomenon say it actually seems to work.

The Journal of the American Medical Association published a study earlier this year that found dieters who received online behavioral counseling and peer group support via electronic bulletin boards lost three times as much weight as those who just got information from a website.

The dieters in the study lost an average of nine pounds in six months after participating the program.

That's not as impressive as face-to-face programs, which have been known to help people shed an average of 20 pounds. But not everyone has the time or inclination to show up in person for weekly meetings and weigh-ins, according to Deborah Tate of Brown University, who led the study.

WIDE DEFINITION

"Online dieting" can mean everything from checking out calorie counters and getting fitness tips at a health Web site to regular interaction with registered dietitians and personal trainers.

Most of the major sites -- including EDiets, DietWatch and WeightWatchers. com -- have a sign-up fee and a monthly subscription charge (usually in the $10 range) that gives access to a broad range of information and tools such as body-mass index calculators, meal planning, recipes, food diaries and feedback about your progress.

At the high end of the scale are programs such as the one Edgar Marroquin of San Francisco recently joined. He pays $150 a week to consult with an East Bay doctor who creates a plan, visits him at the gym and oversees an online support group that includes the doctor's other weight-loss clients. Marroquin said being able to e-mail the doctor regularly and get support from others in the same boat is a big advantage beyond the in-person meetings.

"I feel accountable to him because of the e-mails and because of meeting with the other people," Marroquin said. "It's emotionally changed the way I feel about it."

In the past, Marroquin has joined gyms, but found himself only showing up occasionally. As a man, he felt out of place at women-dominated Weight Watchers meetings.

VARIETY OF CHOICES

That's another advantage of online dieting, advocates say. With the many choices on the Internet, it's easy for people to find others who share their specific characteristics.

"There are just tons of groups and sites out there," Thompson said. "For whatever kind of thing you want to do, I'm sure there's a group in existence already for it."

Thompson said she looked at some of the subscription dieting sites, but opted for the free Yahoo! e-mail group because she didn't feel she needed information as much as regular support and inspiration. She picked her current group out of dozens offered on Yahoo! because it emphasized the positive and had a manageable number of members (about 60).

She now logs in twice a day to read the few dozen messages that are posted, and participates in the weekly weigh-in. After three weeks she's lost two pounds -- a result she's happy with.

"I like to see other people dealing with similar issues and getting ideas from other people in the group," Thompson said. "Somebody might e-mail and say,

'I'm getting hungry between breakfast and lunch. What should I do?' And people will write in and say, 'Here's what I do . . . ' "

HEALTHY EATING TIPS FOR THE NEW YEAR

-- Don't go without food before a party or dinner. Resist the urge to skip meals before an event so that you aren't over-hungry when you get there.

-- Keep food records. Research shows that keeping track of what you eat is one of the most successful techniques for weight maintenance.

-- Don't love it? Don't eat it. If there are times when you feel like you can "pass" on a dish, go ahead and do so. You'll savor the foods you do enjoy, without the extra guilt.

-- Plan to exercise. Exercise can decrease your appetite, increase your metabolism and reduce day-to-day stress. Make it a point to do some exercise each day of the new year.

-- Fill up on vegetables. Consuming vegetables between meals has an added bonus -- the high-fiber content will quickly give you a feeling of "fullness" and will help you to consume fewer calories during your next meal.

-- Wear tight pants or a skirt. Avoiding loose-fitting clothes will help you focus on keeping your calories to a minimum because you will be sure to "feel" when your body has had enough food.

-- Concentrate on the company. Focusing on conversation during any social gathering will make your occasion "people-centered" instead of "food-centered."

-- Obey the 20-minute rule. Did you know it takes about 20 minutes for your stomach to tell your brain it's full? When you feel like taking seconds, simply wait about 20 minutes and then see if you're still hungry.

-- Rehearse the words "No, thank you." So you're at a family gathering, and your aunt says she's made the cheesecake "just for you!" Or your friend, who's host, feels like she hasn't satisfied your palate unless you're taking seconds and thirds. Though you may feel compelled to give in, remember that these well- intended gestures can sabotage your best efforts toward achieving your goals.